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- Approximately two billion people, or 30% of the world's population, are deficient in essential micronutrients.
- Tiny, nutrient-rich edible greens called microgreens can help.
- Here's how you can incorporate them into your life without making significant changes to your diet.
Diets change for various reasons, and the weather is one of the biggest drivers of that change. South Africa is currently in the grip of a second cold front, and you may find yourself dreaming of warm, soupy and comforting meals.
Sometimes, you crave these things at the expense of more nutrient-rich options and tell yourself that you will get back on the wagon once the weather gets warmer.
A 2014 study by the World Health Organisation estimated that approximately two billion people, or 30% of the world's population, are deficient in essential micronutrients.
These deficiencies can ultimately lead to serious health issues, such as anaemia or scurvy.
According to Rick Hein, Managing Director of MicroThumbs, adding more nutrient-dense food options like microgreens into your diet is something many people should seriously consider.
MicroThumbs supplies microgreens to retailers like Checkers and Food Lovers Market countrywide and hails them as easy and effective ways to boost nutrient intake.
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Hein made a case for incorporating them into your diet with a few tips for how to go about it.
What are Microgreens
Microgreens are tiny young edible greens produced from herbs, vegetables and other plants.
Hein says these edible greens are around four to eight centimetres long and contain up to 40 times more nutrients than mature vegetables.
"You may have seen microgreens before as the flavourful decorative garnishes on top of your Instagram-worthy restaurant dishes, but as these tasty vegetable greens truly pack a nourishing punch, they are a superb addition to your daily diet at home.
"So many of us lead busy and active lifestyles, so it's incredible that you can get far more nutrients than the average vegetable just by consuming a small amount of microgreens."
Boosting nutrient intake
Fresh food that is nutrient-rich is often seen as expensive and time-consuming to make, and most people tend to turn to processed foods instead of fresh food.
Hein also said studies show that farmland soil is diminishing in quality and becoming deficient in micronutrients, affecting the quality of produce being grown worldwide.
"In one such study, Canadian researchers compared current vegetable nutrient content to that grown 50 years ago. Shockingly, they found that the mineral content of cabbage, lettuce, spinach, and tomatoes had depleted from 400 milligrams to less than 50 milligrams throughout the twentieth century."
"This means that even if you are a healthy eater, and if junk food and processed products aren't part of your staple diet, you'd still need to supplement your diet to maintain your micronutrient levels for optimal health," said Hein.
He believes microgreens are an easy way to add additional amounts of nutrients to your daily intake.
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Antioxidant overload
In addition to being nutrient-rich, microgreens also contain high levels of antioxidants because farmers harvest them when they are still in their early growth stages, allowing them to retain potently fresh nutrients.
Antioxidants are the molecules that help your body fight free radicals - which are compounds that can become harmful if there are too many in your body.
Illnesses such as diabetes and cancer are also connected to high levels of free radicals.
"Whilst your body does have its own antioxidant protection mechanisms, it’s still a great idea to consume food products to boost your body’s antioxidant defences. The precise antioxidants you can benefit from vary depending on the specific microgreen plant. For example, microgreens within the Brassica family (including broccoli) will contain vitamin E, and Asteraceae microgreens (such as lettuce), will contain vitamin A."
Immune boosting properties
Preserving and boosting your body's immune system during the winter flu season is essential. Experts advise staying active, resting and reducing stress to protect the immune system. Hein recommends incorporating these mighty greens into your regular, balanced diet as a simple but effective way to support your immunity further this winter.
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Reducing inflammation
Inflammation is an ordinary and necessary process of self-protection in the body, and it affects people more commonly than we think. This physiological process occurs so that our body's tissue can repair itself. This typically happens when we experience an infection or allergic reaction.
"However, we can endure chronic inflammation regardless of suffering from an infection, and this can cause the development of various diseases and cancers. Signs of ageing are also worsened through chronic inflammation.
"Microgreens are rich in incredible phytochemicals, an active compound found in the greens, which are able to reduce inflammation as well as bolster support for your immune system," explains Hein.
These edible plants can be used in so many different dishes, raw or cooked, so they make a versatile and affordable solution to assist you with diminishing unnecessary inflammation.
You can sprinkle microgreens into a salad or on a sandwich or even use them to add a touch of goodness to a takeaway meal, a hearty curry or a stir fry thanks to their high vitamin and mineral content.
